211229
– RX –
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

– INTERMEDIATE –
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

– BEGINNER –
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump

then…

For time:
1,200/800-m row


HOLIDAY HOURS THIS WEEK:
Friday 12/31: Morning classes only (5,6,7 & 9:30am)…no 4pm class!
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
TRAIN
[MIDLINE CHALLENGE]

A strong Midline is extremely important for safe training.
This week let’s try to pick 3 days to do some extra midline after class!

Workout 1:
3 Rounds for Quality
60 Second Hollow Body Hold
50 Flutter Kicks
40 Sit Ups
30 High Plank Shoulder Taps
20 Hollow Body Rocks
10 V Ups

1 Minute Rest Between Rounds

Workout 2:
3 Rounds for Quality
50ft Single Dumbbell Farmers Carry
15 Weighted Sit Ups

After Every Set. . .
Accumulate 1:00 in an L Sit

Workout 3:
3 Rounds for Quality
4 Eccentric Toes to Bar
(athletes can kip to get toes to the bar; then 0:05 count lowering legs)
12 Strict Knee to Chest (can be broken up)
1:00 Plank
0:30 Side Plank (each side)

1 Minute Rest Between Rounds